Cat-Cow Pose

Marjaryasana-Bitilasana

Benefit Stretches your arms; opens your shoulders

Instruction Place your hands on a wall shoulder-width apart, with your wrists at least at hip height. Check that the inner triads of both hands are firm against the wall and that your index-finger knuckles are heavy. Straighten your arms and walk your feet back until your heels are under your sitting bones. Lower your head between your upper arms and keep pressing your hands into the wall. Lift your sitting bones and engage your quadriceps. Breathe freely through your nose for 10–15 breaths.